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Building Base - Beginner to long course athlete

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Building Base - Beginner to long course athlete


Shannon Barras

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22 Weeks

Plan Description

This plan assumes you are a beginner triathlete with hopes of one day doing a long course triathlon. It incorporates the base building to get there. What would follow this plan would be a training plan for the longer target race. This will build up your base. It assumes that you can run 3 miles, bike 10 miles, and swim 500 meters or yards.

I am available to discuss any details further if needed at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
00:22:00 01:10:00
Bike x2
01:46:00 02:00:00
Swim x2
00:29:00 00:30:00
Day Off x1
—— ——
Strength x1
00:15:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:22:00 01:10:00
01:46:00 02:00:00
00:29:00 00:30:00
Day Off
—— ——
00:15:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Shannon Barras


I am a Level 1 USAT triathlon coach, certified in both long and short course coaching. I have competing in triathlon for 19 years and even competed successfully at the 70.3 World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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